Oven-Fried Chicken Parmesan

I liked this one. D made it. He said it was easy. It had a lot of cheese. Not a lot of sauce but I just added another teaspoon. We had with whole wheat spaghetti.

Oven-Fried Chicken Parmesan

Photo by ALB

Ingredients
1/4 cup all-purpose flour
1/2 teaspoon dried oregano
1/4 teaspoon salt
2 large egg whites, lightly beaten
3/4 cup panko (Japanese breadcrumbs)- we used cornflake breadcrumbs bc that's what we had.
4 (6-ounce) skinless, boneless chicken breast halves
2 tablespoons olive oil, divided
Cooking spray
1/2 cup jarred tomato-basil pasta sauce
1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
3/4 cup (3 ounces) shredded part-skim mozzarella cheese


Preparation
1. Preheat oven to 450°.
2. Combine first 3 ingredients in a shallow dish; place egg whites in a bowl. Place panko in a shallow dish. Dredge 1 breast half in flour mixture. Dip in egg whites; dredge in panko. Repeat procedure with remaining chicken, flour mixture, egg whites, and panko.
3. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add chicken to pan; cook 2 minutes. Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes. Coat chicken with cooking spray; place pan in oven. Bake at 450° for 5 minutes. Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella. Bake 6 minutes or until chicken is done.
Yield: 4 servings (serving size: 1 breast half)

Nutritional Information
CALORIES 401 ; FAT 16.9g (sat 6.4g,mono 7.6g,poly 1.3g); CHOLESTEROL 95mg; CALCIUM 352mg; CARBOHYDRATE 15.9g; SODIUM 719mg; PROTEIN 44.4g; FIBER 0.6g; IRON 1.8mg

Cooking Light, SEPTEMBER 2009

Cold Sesame Noodles with Chicken and Cucumbers

I really didn't taste the sesame flavor in this. It was good the first day. D said it was easy to make. The second day, it was really slimy. So good for dinner, but not for left-overs.

Update: So I still don't taste the sesame flavor, but it is simple to make.  I didn't get the slime the second day.  Would have again.

Cold Sesame Noodles with Chicken and Cucumbers

Photo by ALB

We use dried udon noodles; if using fresh noodles, you'll need about 11 ounces.

14 ounces microwaveable udon noodles (used Ka Me)
1/4 cup rice vinegar
2 tablespoons dark sesame oil
2 tablespoons low-sodium soy sauce
1 tablespoon honey (used Brown Sugar)
2 teaspoons sambal oelek or chile paste with garlic (used 1 TBSP Sambal)
1/2 teaspoon bottled ground fresh ginger  (used raw...didn't measure)
2 cups shredded skinless, boneless rotisserie chicken breast (used 1 pound sauteed chicken)
2 medium cucumbers, halved lengthwise and sliced
6 tablespoons chopped green onions
3 tablespoons chopped dry-roasted peanuts (used 4 TBSP)


1. Cook noodles according to package directions, omitting salt and fat. Drain and rinse under cold water; drain.
2. Combine rice vinegar and the next 5 ingredients (through ginger) in a large bowl, and stir with a whisk. Add noodles, chicken, and cucumbers to bowl; toss gently to coat. Top with green onions and peanuts.
Wine note: Floral, zippy white wines from Argentina, like the 2007 Alamos Torrontes ($10), pair incredibly well with Asian-inspired dishes. -Gary Vaynerchuck
Yield: 6 servings (serving size: about 1 cup noodle mixture, 1 tablespoon onions, and 1 1/2 teaspoons peanuts)

CALORIES 302 ; FAT 9.2g (sat 1.4g,mono 3.3g,poly 2.8g); CHOLESTEROL 40mg; CALCIUM 34mg; CARBOHYDRATE 32.6g; SODIUM 301mg; PROTEIN 21.5g; FIBER 3.1g; IRON 2.3mg

Cooking Light, SEPTEMBER 2009

 9 Smart Points (my additions/subtractions at 4 servings)

Five-Spice Pork Lo Mein

I want to like this, really I do. But it just tastes weird to me. This is the 2nd time we have had this. It is really easy. But the taste just is odd to me. It's like Morroccan or Indian meets Chinese. I can't explain it, just enough to know I don't like 5-Spice.

Five-Spice Pork Lo Mein

Chinese five-spice powder is a common spice blend that can be found in most supermarkets. Its five assertive compo-nents are cinnamon, cloves, fennel seed, star anise, and Szechuan peppercorns. Cutting the cooked noodles makes them easier to combine with the other ingredients and serve.
8 ounces uncooked Chinese-style noodles
1 tablespoon grated peeled fresh ginger
2 teaspoons five-spice powder
1 (3/4-pound) pork tenderloin, trimmed and cut into thin strips
1/2 teaspoon salt, divided
2 tablespoons toasted peanut oil
1/4 cup water
1/4 cup hoisin sauce
1/2 cup chopped green onions

Cook noodles according to package directions, omitting salt and fat; drain. Place in a large bowl. Snip noodles several times with kitchen scissors.

Combine ginger, five-spice powder, and pork in a medium bowl; add 1/4 teaspoon salt, tossing to coat. Heat oil in a large nonstick skillet over medium-high heat. Add pork mixture; sauté 2 minutes or until browned. Stir in remaining 1/4 teaspoon salt, water, and hoisin sauce; cook 2 minutes or until pork is done. Add pork mixture and green onions to noodles; toss well to combine.

Yield: 6 servings (serving size: 1 1/3 cups)

CALORIES 273 (29% from fat); FAT 8.9g (sat 1.9g,mono 3.6g,poly 2g); IRON 2.8mg; CHOLESTEROL 38mg; CALCIUM 31mg; CARBOHYDRATE 34.8g; SODIUM 399mg; PROTEIN 16.3g; FIBER 5.7g

Cooking Light, JULY 2005

Steamed Zucchini with Herb Sauce

Neither D nor I liked it. It was too watery even though he steamed it. The sauce wasn't very flavorful. Bleh!

Steamed Zucchini with Herb Sauce

If you can find an heirloom zucchini called Costata Romanesca, you're in for a treat. It's a delicious, dense zucchini distinguished from the usual garden variety by raised ribs that run the length of its body. When cut crosswise, it makes a pretty scalloped slice. Otherwise, use standard zucchini. A bright parsley-caper sauce adds a fresh, slightly salty note to this simple steamed vegetable.

1/4 cup finely chopped fresh parsley
3 tablespoons finely chopped shallots
1 tablespoon chopped fresh basil
1 tablespoon chopped capers
2 teaspoons grated lemon rind
1 teaspoon chopped fresh oregano
2 teaspoons extravirgin olive oil
1 teaspoon fresh lemon juice
1/4 teaspoon sea salt
6 cups (1/4-inch-thick) slices zucchini (about 2 pounds)

Combine first 9 ingredients in a large bowl; set aside.

Steam zucchini, covered, 4 minutes or until crisp-tender. Add to parsley mixture in bowl; toss gently to coat.

Yield: 4 servings (serving size: about 3/4 cup)

CALORIES 65 (39% from fat); FAT 2.8g (sat 0.4g,mono 1.9g,poly 0.4g); IRON 1.2mg; CHOLESTEROL 0.0mg; CALCIUM 47mg; CARBOHYDRATE 9.6g; SODIUM 233mg; PROTEIN 3.1g; FIBER 2.9g

Cooking Light, SEPTEMBER 2007

Herbed Greek Chicken Salad

So I made this. It took about 45 minutes at the most. I first prepped because I thought D would be making it. So I put the first 4 spices together, and then I made the sauce. Then he texted me he was on his way, and I looked at the recipe and said, "I can do this!" So I did. Pretty simple. I was surprised how much flavor was on the Chicken.

I measured the salad out, probably had a bit more cucumber, but the right amount of lettuce and tomatoes.

The result: Very easy, and very good. We each had 2 servings. D brought home pita from work (much better than grocery pita), so we each had a pita also.

Herbed Greek Chicken Salad

1 teaspoon dried oregano
1/2 teaspoon garlic powder
3/4 teaspoon black pepper, divided
1/2 teaspoon salt, divided
Cooking spray
1 pound skinless, boneless chicken breast, cut into 1-inch cubes
5 teaspoons fresh lemon juice, divided
1 cup plain fat-free yogurt
2 teaspoons tahini (sesame-seed paste)
1 teaspoon bottled minced garlic
8 cups chopped romaine lettuce
1 cup peeled chopped English cucumber (I used a regular cuke)
1 cup grape tomatoes, halved
6 pitted kalamata olives, halved
1/4 cup (1 ounce) crumbled feta cheese

Combine oregano, garlic powder, 1/2 teaspoon pepper, and 1/4 teaspoon salt in a bowl. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken and spice mixture; sauté until chicken is done. Drizzle with 1 tablespoon juice; stir. Remove from pan.

Combine remaining 2 teaspoons juice, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, yogurt, tahini, and garlic in a small bowl; stir well. Combine lettuce, cucumber, tomatoes, and olives. Place 2 1/2 cups of lettuce mixture on each of 4 plates. Top each serving with 1/2 cup chicken mixture and 1 tablespoon cheese. Drizzle each serving with 3 tablespoons yogurt mixture.

Yield: 4 servings

CALORIES 243 (29% from fat); FAT 7.7g (sat 2.3g,mono 2.9g,poly 1.6g); IRON 2.5mg; CHOLESTEROL 70mg; CALCIUM 216mg; CARBOHYDRATE 13.4g; SODIUM 578mg; PROTEIN 29.7g; FIBER 3.5g

Cooking Light, JULY 2007

Gruyère, Arugula, and Prosciutto-Stuffed Chicken Breasts with Caramelized Shallot Sauce

Yum! This was really good. D made 4 servings. Of course that was only 2 breasts since chicken breasts here are humongous! I just cut my breast in half. I didn't here much going on in the kitchen so I think it was easy to make.

If you pay attention, you can get the ingredients (cheese and prosciutto) at Whole Foods cheaper than at Kroger, but you have to pay attention to the deli man and make sure he slices from the $10/lb prosciutto instead of the $24/lb. I have found gourmet cheese is always cheaper at WF than Kroger, amazingly.

You can also make more or less than 6 servings.

We had with Broccoli with Red Pepper.

Gruyère, Arugula, and Prosciutto-Stuffed Chicken Breasts with Caramelized Shallot Sauce

Photo by ALB

Stuffing the chicken a day ahead and refrigerating it makes it easier to sauté.

Chicken:
6 (4-ounce) skinless, boneless chicken breast halves
6 (1/2-ounce) slices prosciutto
6 (1/2-ounce) slices Gruyère cheese
1 1/2 cups trimmed arugula
1/2 teaspoon salt
1/2 teaspoon black pepper
3 tablespoons all-purpose flour
1 tablespoon olive oil

Sauce:
1 cup thinly sliced shallots
2 teaspoons tomato paste
2 cups dry white wine
2 1/4 cups fat-free, less-sodium chicken broth
1 1/2 teaspoons water
1 teaspoon cornstarch


Preheat oven to 350°.
To prepare the chicken, place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Discard plastic wrap. Top each chicken breast half with 1 slice prosciutto, 1 slice cheese, and 1/4 cup arugula, leaving a 1/4-inch border around edges. Fold in half, pinching edges together to seal; sprinkle with salt and pepper. (The chicken can be prepared up to a day ahead and refrigerated at this point.)
Dredge chicken in flour, shaking off excess. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side. Place chicken in a shallow baking pan; bake at 350° for 5 minutes or until done. Keep warm.
To prepare sauce, add shallots to skillet; sauté 4 minutes over medium-high heat or until browned. Add tomato paste; cook 1 minute, stirring constantly. Stir in wine; bring to a boil over high heat. Cook until reduced to 1 cup (about 6 minutes). Add broth; bring to a boil. Cook until reduced by half (about 8 minutes).
Combine water and cornstarch in a small bowl, stirring with a fork until smooth. Add cornstarch mixture to sauce; bring to a boil. Cook 1 minute, stirring constantly.


Yield: 6 servings (serving size: 1 chicken breast half and about 1/4 cup sauce)

CALORIES 300 (29% from fat); FAT 9.8g (sat 4g,mono 4g,poly 0.9g); IRON 1.7mg; CHOLESTEROL 75mg; CALCIUM 189mg; CARBOHYDRATE 9.7g; SODIUM 562mg; PROTEIN 29.7g; FIBER 0.5g

Cooking Light, SEPTEMBER 2002

6 Smart Points (my additions/subtractions at 4 servings)

Shrimp Fra Diavolo

So this got 5 stars on CL, and is floating around WeWa as terrific. I thought it was on the gross side. Too much tomato sauce (which I'm not a fan of). And the mushrooms (which I love) tasted jarred or canned (herck) even though I saw them fresh.

If there were no sauce or mushrooms, this might have been decent.

Shrimp Fra Diavolo

Italian for "brother devil," fra diavolo sauce is usually tomato-based and always spicy. Although not traditionally included, mushrooms offer an earthiness that balances the sauce's heat. For a truly fiery dish, increase the crushed red pepper to 3/4 teaspoon.

8 ounces uncooked spaghetti
1 tablespoon olive oil
4 cups sliced cremini mushrooms (about 10 ounces)
2 1/2 cups Basic Marinara (I used Barilla or Classico)
1/2 teaspoon crushed red pepper
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 pound peeled and deveined medium shrimp
Parsley sprigs (optional)

Cook pasta according to package directions. Drain; keep warm.

Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms to pan; sauté 6 minutes. Add Basic Marinara, red pepper, salt, and black pepper; bring to a simmer. Cook 5 minutes. Add shrimp; cook 3 minutes or until shrimp are done. Serve over pasta. Garnish with parsley sprigs, if desired.

Yield: 4 servings (serving size: 1 1/4 cups shrimp mixture and about 1 cup pasta)

CALORIES 439 (17% from fat); FAT 8.5g (sat 1.3g,mono 4.4g,poly 1.7g); IRON 5.7mg; CHOLESTEROL 172mg; CALCIUM 118mg; CARBOHYDRATE 56.5g; SODIUM 660mg; PROTEIN 33.8g; FIBER 5g

Cooking Light, OCTOBER 2007

Chicken Baked in Coconut-Curry Sauce

This dish was digustingly bland. It reminded me of the meal that D made where he had to poach chicken in plastic and it ended up looking like condoms. But that was another recipe...

This recipe was watery. The coconut milk broke down or something. Reading the reviews at CL, most people agreed this recipe was just gross.

Chicken Baked in Coconut-Curry Sauce

The rich coconut milk, hot curry paste, and garlic create a sauce that keeps the chicken moist. Serve over basmati rice.

1/2 cup coconut milk
1/4 cup fat-free, less-sodium chicken broth
2 teaspoons minced garlic
1 to 1 1/2 teaspoons red curry paste
4 (6-ounce) skinless, boneless chicken breast halves
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
2 medium zucchini, halved lengthwise and thinly sliced (about 2 cups)
1 cup thinly sliced yellow squash (about 2 small)
1 cup 1/4-inch-thick red bell pepper strips (about 1 large)
1/2 cup diagonally cut green onions
4 teaspoons chopped fresh cilantro
4 lime wedges

Preheat oven to 425°.

Combine first 4 ingredients in a medium bowl; stir with a whisk.

Place chicken breast halves between 2 sheets of heavy-duty plastic wrap; pound each piece to an even thickness using a meat mallet or small heavy skillet. Sprinkle salt and pepper evenly over both sides of chicken.

Fold 4 (16 x 12-inch) sheets of heavy-duty aluminum foil in half crosswise. Open foil; layer 1/2 cup zucchini, 1/4 cup squash, 1/4 cup bell pepper, 2 tablespoons green onions, and 1 chicken breast half on half of each foil sheet. Spoon 3 tablespoons of coconut milk mixture over each serving. Fold foil over chicken and vegetables; tightly seal edges.

Place packets on a baking sheet. Bake at 425° for 22 minutes. Remove from oven; let stand 5 minutes. Place on plates. Unfold packets carefully, and sprinkle each serving with 1 teaspoon cilantro. Garnish with lime wedges. Serve immediately.

Yield: 4 servings (serving size: 1 packet and 1 lime wedge)

CALORIES 278 (27% from fat); FAT 8.4g (sat 5.9g,mono 0.8g,poly 0.6g); IRON 2.8mg; CHOLESTEROL 99mg; CALCIUM 57mg; CARBOHYDRATE 8.4g; SODIUM 523mg; PROTEIN 41.7g; FIBER 2.3g

Cooking Light, APRIL 2007

Grilled Tomato and Brie Sandwiches

Like grown-up grilled cheese. This was really good. D added a chicken breast to the 2 servings he made for us. The only thing better would have been on better bread. We had with a spinach salad (to use up the extra spinach...couldn't find arugula).

I also made one for breakfast. Incredibly easy to make.

Grilled Tomato and Brie Sandwiches

These sandwiches make the most of juicy, flavorful summer tomatoes. Serve with grapes or carrot sticks.

8 (1-ounce) slices 100% whole-grain bread (about 1/4 inch thick)
1 teaspoon olive oil
1 garlic clove, halved
2 teaspoons country-style Dijon mustard
4 ounces Brie cheese, thinly sliced
1 1/3 cups packaged baby arugula and spinach greens (such as Dole)
8 (1/4-inch-thick) slices beefsteak tomato
Cooking spray

1. Prepare grill to high heat.

2. Brush one side of each bread slice with oil; rub cut sides of garlic over oil. Spread 1/2 teaspoon mustard on each of 4 bread slices, oil side down. Top each bread slice with 1 ounce cheese, 1/3 cup greens, and 2 tomato slices. Top each with remaining 4 bread slices, oil side up.

3. Place sandwiches on grill rack coated with cooking spray; grill 2 minutes on each side or until lightly toasted and cheese melts.

Yield: 4 servings (serving size: 1 sandwich)

CALORIES 234 ; FAT 10.1g (sat 5.1g,mono 3.1g,poly 1g); CHOLESTEROL 28mg; CALCIUM 210mg; CARBOHYDRATE 26.9g; SODIUM 445mg; PROTEIN 11g; FIBER 6.5g; IRON 1.8mg

Cooking Light, JUNE 2009

Chicken Stroganoff

So I made this since D had to work. For some reason, I always make a stroganoff type dish when I have to cook. This one was by far the easiest. First, it involved 1 pot and 1 pan. Second, I cut the onions and the chicken while the bacon was cooking, and prepped everything else while the chicken was cooking. So it came together easily.

Taste- Very rich. I liked it a lot. D had it lukewarm. He commented on the bacon (it was good). I made Broccoli with Shallots to go with.

Chicken Stroganoff

Photo by ALB

Ingredients

4 turkey-bacon slices (used center-cut bacon)
1 1/2 cups chopped onion (I used 1 onion, it came about 1 to 1.25 C)
1 pound skinless, boneless chicken breasts, cut into 1/4-inch strips
1 1/2 cups fat-free, less-sodium chicken broth
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon paprika
2 garlic cloves, minced (I used 6)
1 (8-ounce) container reduced-fat sour cream
2 tablespoons all-purpose flour
4 cups hot cooked medium egg noodles

Preparation
Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Add onion and chicken to drippings in pan; sauté 6 minutes. Add bacon, broth, salt, pepper, paprika, and garlic; bring to a boil. Cover, reduce heat, and simmer 10 minutes.
Combine the sour cream and flour, stirring until smooth. Add sour cream mixture to pan, and bring to a boil. Reduce heat, and simmer 2 minutes, stirring constantly. Serve over egg noodles.
Yield: 4 servings (serving size: 1 cup stroganoff and 1 cup noodles)

CALORIES 514 (25% from fat); FAT 14.1g (sat 6.4g,mono 4.3g,poly 1.7g); IRON 2.4mg; CHOLESTEROL 162mg; CALCIUM 154mg; CARBOHYDRATE 53.3g; SODIUM 770mg; PROTEIN 41.1g; FIBER 3.1g

Cooking Light, APRIL 2003

Chicken Cacciatore "Pronto"

So I looked at this recipe and decided to try it. I had never had Chicken Cacciatore, and it had things I liked. It wasn't until the middle of making it, that D informed me he despises Chicken Cacciatore. Oh well. He said he would try it. We were having technical issues (internet) in the house, and so that was a distraction, so I'm not sure if it was easy or not.

We had with Spaghetti and Zucchini. Result: We both felt it was missing something. It was rather plan. We probably won't have again. It was even plainer for lunch left overs.

Chicken Cacciatore "Pronto"

"I took the classic theme of chicken cacciatore (which is usually made with a whole chicken) and re-created it with a minimum of ingredients and cooking time. The result is lots of flavor from using only chicken thighs and a base layer of seasoning from dried porcini mushrooms--a perfect weeknight or 'everyday' meal." - Michael Chiarello

1 (1/2-ounce) package dried porcini mushrooms
1 cup hot water
2 teaspoons olive oil
8 skinless, boneless chicken thighs (about 1 pound)
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
3 garlic cloves, minced
3 tablespoons minced fresh parsley, divided
3/4 cup canned crushed tomatoes
1/2 cup fat-free, less-sodium chicken broth
1/2 cup water

Combine mushrooms and hot water in a bowl; cover and let stand 30 minutes. Remove mushrooms with slotted spoon. Finely chop mushrooms; set aside. Strain the soaking liquid into a bowl through a sieve lined with cheesecloth or paper towels. Discard solids; reserve soaking liquid.

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 4 minutes on each side or until browned. Remove chicken from pan. Reduce heat to medium. Add garlic to pan; cook 2 minutes or until golden, stirring constantly. Add 2 tablespoons parsley; cook 30 seconds, stirring constantly. Add chopped mushrooms; cook 30 seconds, stirring constantly. Stir in the reserved soaking liquid, tomatoes, broth, and water; bring to a simmer. Return chicken to pan, and reduce heat to low. Cover and cook for 10 minutes or until the chicken is done.

Remove chicken; keep warm. Increase heat to medium-high; cook until sauce is reduced to 1 cup (about 5 minutes). Spoon sauce over chicken; sprinkle with 1 tablespoon parsley.

Yield: 4 servings (serving size: 2 chicken thighs and 1/4 cup sauce)

CALORIES 263 (29% from fat); FAT 8.5g (sat 1.7g,mono 3.7g,poly 1.8g); IRON 5.7mg; CHOLESTEROL 115mg; CALCIUM 31.6mg; CARBOHYDRATE 11.7g; SODIUM 771mg; PROTEIN 33.6g; FIBER 3.5g

Cooking Light, OCTOBER 2003

Bottle o’ Beer Chicken Thighs

I made the marinade for this. It was easy to make. D grilled. Very flavorful.
I think the NI is off (I put it in Sparkpeople) because it was a marinade, and we didn't eat all of the marinade. We had with Porcini Risotto.

Bottle o’ Beer Chicken Thighs
Weber’s Real Grilling Copyright 2005

1 bottle (12 oz) beer, preferably lager ( I used a Longboard Lager)
¼ cup Dijon mustard
3 tablespoons extra-virgin olive oil

Photo by ALB

6 scallions, white and light green parts only, thinly sliced
2 large cloves garlic, thinly sliced
1 tablespoon Worcestershire sauce
1 teaspoon Kosher salt
½ teaspoon freshly ground black pepper
¼ teaspoon Tabasco sauce
8 chicken thighs (with bone and skin), 5 to 6 ounces each

1. To make the marinade: In a medium bowl, whisk the marinade ingredients.
2. Trim the thighs of any excess skin and fat. Place in a large, resealable plastic bag and pour in the marinade. Press the air out of the bag and seal tightly. Turn the bag to distribute the marinade, place in a bowl, and refrigerate for 6 to 8 hours, turning occasionally.
3. Remove the thighs from the bag and discard marinade. Pat dry with paper towels then grill over Direct Medium heat, skin side down first, until the meat next to the bone is opaque, about 20 minutes, turning every 5 minutes. Serve warm.

Makes 4 servings.

Calories: 341.2
Total Fat: 16.3g
Fiber: .7g

Risotto with Porcini Mushrooms and Mascarpone

Really good. It had a nutty flavor and was creamy. We had with Beer Chicken Thighs.

Risotto with Porcini Mushrooms and Mascarpone

1 1/2 cups boiling water
1/2 cup dried porcini mushrooms (about 1/2 ounce)
1 (14-ounce) can less-sodium beef broth
Cooking spray
1 cup uncooked Arborio rice or other short-grain rice
3/4 cup chopped shallots
2 garlic cloves, minced
1/2 cup dry white wine
1/4 cup (2 ounces) grated Parmigiano-Reggiano cheese
1/4 cup (1 ounce) mascarpone cheese
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Combine boiling water and mushrooms; let stand 10 minutes or until soft. Drain through a colander over a bowl. Reserve 1 1/4 cups soaking liquid, and chop mushrooms.

Bring soaking liquid and broth to a simmer in a small saucepan (do not boil). Keep broth mixture warm over low heat.

Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add rice, shallots, and garlic; sauté 5 minutes. Add wine, and cook until liquid evaporates (about 2 minutes).

Add 1 cup broth mixture to rice mixture; cook over medium heat 5 minutes or until the liquid is nearly absorbed, stirring occasionally. Add remaining broth mixture, 1/2 cup at a time, stirring occasionally until each portion of broth mixture is absorbed before adding the next (about 25 minutes total). Add mushrooms, cheeses, thyme, salt, and pepper; stir gently just until the cheese melts. Serve warm.

Yield: 4 servings (serving size: 1 cup)

CALORIES 198 (28% from fat); FAT 6.1g (sat 3.2g,mono 1g,poly 0.3g); IRON 1.9mg; CHOLESTEROL 15mg; CALCIUM 113mg; CARBOHYDRATE 27g; SODIUM 449mg; PROTEIN 8.9g; FIBER 1.2g

Cooking Light, DECEMBER 2005

Flank Steak and Edamame with Wasabi Dressing

So D made this tonight. Our edamame was not shelled, which just slows your eating and makes you full faster. I put the dressing on both. It was really good. D thought the steak was plain without the dressing. He said it was really easy to make. We had with mashed potatoes.

We don't have wasabi paste...make it with powder and water.

Flank Steak and Edamame with Wasabi Dressing

Wasabi paste, Japanese horseradish, has a distinctive flavor.

1 (1-pound) flank steak, trimmed
2 tablespoons plus 2 teaspoons low-sodium soy sauce, divided
1/2 teaspoon salt
1/2 teaspoon black pepper
Cooking spray
2 teaspoons dark sesame oil
1 tablespoon bottled ground fresh ginger (such as Spice World)
2 teaspoons bottled minced garlic
1 (10-ounce) package frozen shelled edamame (green soybeans), thawed
1/4 cup rice vinegar
2 teaspoons wasabi paste

Heat a grill pan over medium-high heat. Rub steak with 2 teaspoons soy sauce; sprinkle with salt and pepper. Coat pan with cooking spray. Add steak to pan. Cook for 5 minutes on each side or until desired degree of doneness. Remove from pan; let stand 10 minutes. Cut steak diagonally across the grain into 1/2-inch-thick slices.

Heat oil in a large nonstick skillet over medium heat. Add ginger and garlic; sauté 1 minute, stirring occasionally. Add remaining 2 tablespoons soy sauce and edamame to pan; cook 2 minutes.

Combine vinegar and wasabi paste in a bowl, stirring until smooth. Place 1/2 cup edamame mixture on each of 4 plates. Top each serving with 3 ounces steak; drizzle each with 1 tablespoon vinegar mixture.

Yield: 4 servings

CALORIES 253 (42% from fat); FAT 11.9g (sat 3g,mono 3.7g,poly 3.9g); IRON 2.8mg; CHOLESTEROL 28mg; CALCIUM 64mg; CARBOHYDRATE 5.9g; SODIUM 653mg; PROTEIN 27.7g; FIBER 0.1g

Cooking Light, SEPTEMBER 2007